Ingredients
1 large eggplant
1 cup of breadcrumbs
1/2 cup of grated Parmesan cheese
1 teaspoon of garlic powder
1 teaspoon of paprika
1/2 teaspoon of salt
1/4 teaspoon of black pepper
2 eggs
Olive oil spray
Welcome! If you love fries but want a healthier option, you’re in the right place. Today, we’re going to make air fryer eggplant fries. They’re crispy, tasty, and much better for you than regular fries. Eggplants, also called Baingan in Hindi, are full of good nutrients for your body. Let’s learn how to make these yummy fries and see why they’re so good for you.
How To Make Air Fryer Eggplant Fries Recipe?
Making these eggplant fries is super easy. Here’s a simple recipe to follow:
- Wash the eggplant and cut it into thin strips like fries. You can peel it if you like, but the skin is good for you.
- Beat the eggs in one bowl. Then mix the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper in another bowl.
- Dip each eggplant strip in the beaten eggs.
- Then roll them in the breadcrumb mix, pressing gently so the crumbs stick.
- Preheat your air fryer to 375°F (190°C) for about 5 minutes.
- Place the eggplant strips in the air fryer basket in a single layer. Don’t overcrowd them.
- Lightly spray the eggplant strips with olive oil.
- Air fry for 15-20 minutes, flipping them halfway through, until they are golden and crispy.
- Take the eggplant fries out of the air fryer and let them cool a bit. Serve with your favorite dipping sauce and enjoy!
Additional Cooking Tips
- Cut the eggplant into even slices to ensure they cook evenly.
- Always preheat your air fryer for the best results.
- Cook in batches if necessary. Overcrowding the basket can lead to uneven cooking.
- Spray a little extra olive oil on the fries halfway through cooking for extra crispiness.
- Eggplant can be bland, so don’t be shy with the seasoning
Nutrition Value Of Eggplant Fries
Fried eggplant recipes can be a tasty and healthier alternative to traditional potato fries. Here’s an approximate nutrition breakdown per 100 grams of eggplant fries:
| Nutrient | Value As per 100g |
| Calories | 60 kcal |
| Protein | 2 g |
| Carbohydrates | 10 g |
| Dietary Fiber | 3 g |
| Sugars | 4 g |
| Total Fat | 1.5 g |
| Saturated Fat | 0.3 g |
| Sodium | 150 mg |
| Potassium | 230 mg |
| Vitamin C | 3 mg |
Note: Keep in mind that these values are approximate and can vary based on factors such as the cooking method, additional ingredients, and portion size.
Health Benefits Of Air Fryer Eggplant Fries
Air fryer eggplant fries offer a variety of health benefits, making them a nutritious and also tasty alternative to traditional fried foods. Here are some key benefits:
1. Nutrient-Rich Eggplant
- Eggplants are a fantastic source of essential nutrients. They are rich in vitamins such as vitamin C, vitamin K, and several B vitamins.
- Additionally, eggplants contain important minerals like potassium, magnesium, and manganese. These nutrients play a vital role in maintaining overall health and well-being.
2. High In Antioxidants
- Eggplants are loaded with antioxidants, particularly nasunin found in the skin, which helps protect your cells from damage.
- Antioxidants are crucial for fighting off free radicals, reducing inflammation, and potentially lowering the risk of chronic diseases.
3. Low In Calories
- One of the best things about eggplant fries is that they are low in calories compared to traditional potato fries.
- This makes them an excellent choice for those looking to enjoy a delicious snack without consuming too many calories.
4. Good Source Of Dietary Fiber
- Eggplants are high in dietary fiber, which is essential for a healthy digestive system.
- Fiber helps regulate bowel movements, prevent constipation, and also promote a feeling of fullness, which can aid in weight management.
5. Good For Heart Health
- The fiber, potassium, and antioxidants in eggplants contribute to heart health. Potassium helps regulate blood pressure, while fiber reduces cholesterol levels.
- Additionally, antioxidants help protect the heart by reducing oxidative stress.
6. Control Blood Sugar
- Eggplants have a low glycemic index, which means they have a minimal impact on blood sugar levels.
- So, this makes them a great option for individuals managing diabetes or those looking to maintain stable blood sugar levels.
7. Helps In Weight Loss
- It supports satiety, helps control cravings, and can be part of a nutritious weight-loss diet.
8. Air Frying Benefits
- Air frying uses significantly less oil compared to traditional frying methods, resulting in a lower fat content. This means you can enjoy crispy and delicious fries without the guilt associated with deep-frying.
- Air frying also retains more nutrients in the food, making it a healthier cooking method overall.
9. Versatile And Delicious
- Apart from their health benefits, eggplants are incredibly versatile and can be used in various eggplant fry Indian recipes.
- Air frying them into crispy fries is just one delicious way to enjoy their goodness.
Some Side Effects Of Eggplant Fries
While eggplant fries are healthy, there are a few potential side effects to be aware of:
- Some people may be allergic to eggplants and could experience itching or swelling.
- Oxalates: Eggplants contain oxalates, which can contribute to kidney stones in susceptible individuals.
- Eggplants are part of the nightshade family and may cause issues for people sensitive to this group.
- Eating large amounts of eggplant can cause digestive discomfort due to its fiber content.
- Eggplant contains compounds that might interact with certain medications. Consult your doctor if you’re on medication.
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Frequently Asked Questions
Can I Use A Different Type Of Eggplant?
Yes, you can use any variety of eggplant, though larger ones are easier to slice into fries.
Can I Make These Fries In The Oven?
Absolutely! Bake at 400°F (200°C) for about 20-25 minutes, flipping halfway through.
What Dipping Sauces Go Well With Eggplant Fries?
Ranch, marinara, or garlic aioli are delicious options.
How Do I Store Leftover Eggplant Fries?
Store in an airtight container in the fridge for up to 3 days. Reheat in the air fryer for a few minutes to regain crispiness.
Can I Freeze Eggplant Fries?
Yes, freeze after cooking and cooling. Reheat the air fryer directly from the freezer.
Contact Us Today
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.
Eat healthy and live healthy. Enjoy a long, happy life.
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